WOD 11 12 14

A. NFT [10]: (Load for lunges can be Overhead with barbell or plate (45/35) or at sides)

12 V-ups (Maintain core tension all 12 reps – can be hollow hold)

10 walking lunge forward

8 Clapping Pushups
10 backwards walking lunge

Work at 70% pace

 

B. BP 5×7 AHAP

 

C. FT [C6]: 60 Strict Pullups

 

D. AMRAP [9]

Row (400/300)

X Pistols (total) / WB

X OHS (115/80)

where X begins at 8, + 4 each round (8-12-16…)

 

Next week’s Holiday Schedule:

Wed 11/25: Normal Hours

Thurs 11/26: 9AM, 10AM,all other classes cancelled.

Fri 11/27: 9AM, 10AM, all other classes cancelled

Sat: Normal hours

 
11 21 14

2 thoughts on “11 21 14

  • 11 21 2014 at 12:42 pm
    Permalink

    P – 1/4/2 – Late night last night, but I wanted to make sure to come in today
    A. First time doing 45# plate overhead rather than 25#. Felt pretty good till i had to go backward. Still, helped me work on breaking my tightrope that’s so prevalent in my split jerk.
    B. 115# across [7].
    C. 38. This was monstrous. [9]
    D. 2+(45m) at 75#, assisted pistols. At this quantity, I chose well on the weight to get through more than one round. [8]

  • 11 21 2014 at 3:10 pm
    Permalink

    I almost didn’t come this morning…but I am glad that I did
    A. 55lb barbell overhead
    BP 83# sets across
    Metcon: 2 + 9OHS Rx (I thought this was a lot of fun!)

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